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Training Log Archive: jemmerson

In the 7 days ending Apr 2, 2017:

activity	#	time	miles		km		+m
Running	6	5:43:53	39.18	(8:47)	63.05	(5:27)	819
S&C	4	3:30:00
Swimming	1	40:00	0.75	(53:39)	1.2	(33:20)
Total	11	9:53:53	39.92		64.25		819

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Saturday Apr 1, 2017 #

Note

Last day at Club La Santa before travelling home in the evening. Played a bit of badminton but otherwise just lazed around until it was time to leave. Had an amazing week but legs very tired now, rest day tomorrow!

8 AM

Running 24:09 [3] 5.12 km (4:43 / km) +13m 4:39 / km
ahr:151 max:184 shoes: Brooks Adrenaline GTS #3

Club la santa morning 5km run, last day so this is the only training I'm doing, the run is led at 5min/km but a few people decided to push on for the last km so I thought why not, around 4min/km for the last km, makes me feel slightly better about only running for 24 minutes today...

Friday Mar 31, 2017 #

8 AM

Running 41:17 [2] 8.19 km (5:02 / km) +21m 4:59 / km
ahr:147 max:158 shoes: Inov8 Race Ultra 290

Club la santa morning 5km with some of the gals, then an extra loop with Fran

10 AM

Swimming 40:00 [2] 1.2 km (33:20 / km)

Just some chilled breaststroke, didn't even have goggles so couldn't do much more, actually quite enjoyed this

4 PM

S&C 1:00:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 37.5kg, 40kg x 2)

4 x 3 deadlifts (70kg, 75kg, 77.5kg x 2)

3 x 8 glute bridges (110kg)

Thursday Mar 30, 2017 #

Note

Played loads and loads of tennis and badminton today, so much work!

9 AM

Running warm up/down 14:36 [2] 2.65 km (5:31 / km) +14m 5:22 / km
ahr:135 max:154 shoes: Brooks Adrenaline GTS #3

Warm up

Running (track) 26:47 [5] 4.57 km (5:52 / km)
ahr:158 max:190 shoes: Inov8 F-lite 230

10 x 400m (90s)
Times:
82s (ahr 149, mhr 170)
80s (ahr 158, mhr 180)
80s (ahr 163, mhr 182)
80s (ahr 167, mhr 183)
79s (ahr 171, mhr 186)
78s (ahr 173, mhr 187)
78s (ahr 172, mhr 189)
79s (ahr 173, mhr 188)
79s (ahr 173, mhr 190)
78s (ahr 173, mhr 190)

Session by myself, decided to do something quicker, not done reps this short in a very long time. Not sure how to pace it so started slow but picked it up and pleasantly surprised by the pace I was running for most of the session. Legs feeling really tired before I started but still felt like I was running well.

Running 15:06 [2] 2.49 km (6:04 / km) +18m 5:51 / km
ahr:145 max:163 shoes: Brooks Adrenaline GTS #3

Warm down

4 PM

S&C 30:00 [3]

Core
'ultimate abs' - don't think I can handle many more of these sessions

Wednesday Mar 29, 2017 #

8 AM

Running 40:14 [2] 7.99 km (5:02 / km) +20m 4:58 / km
ahr:148 max:162 shoes: Brooks Adrenaline GTS #3

Club la santa morning run, did the 5km which is the longest option, then added an extra loop

10 AM

S&C 1:00:00 [3]

Usual session with a few of the sprinters

Rolling and some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 37.5kg x 2, 40kg)

4 x 3 squats (50kg)

4 x 3 overhead press (32.5kg)

3 x 8 RDLs (60kg)

3 PM

S&C 1:00:00 [3]

Core
'ultimate abs' followed by 'fitball' (core stuff using a swiss ball)

Tuesday Mar 28, 2017 #

Note

Did some yoga in the sun and played squash as well today.

9 AM

Running warm up/down 14:50 [2] 2.63 km (5:38 / km) +11m 5:31 / km
ahr:138 max:156 shoes: Inov8 Race Ultra 290

Warm up

Running hills 27:48 [5] 5.37 km (5:11 / km) +225m 4:17 / km
ahr:162 max:190 shoes: Inov8 Race Ultra 290

5 hills of about 590m and about 45 climb, with jog back down recoveries
Times:
2:59 (ahr 163, mhr 176)
2:58 (ahr 171, mhr 183)
2:57 (ahr 174, mhr 186)
2:56 (ahr 177, mhr 189)
2:56 (ahr 178, mhr 190)

Again running by myself, there's just no other serious and uninjured long distance runners here. Used a rough track gradually climbing up towards a group of volcanoes (no paths to the top). Legs feeling a bit tired but good to get the session done.

Running warm up/down 15:35 [2] 2.85 km (5:28 / km) +10m 5:22 / km
ahr:151 max:160 shoes: Inov8 Race Ultra 290

Warm down

Monday Mar 27, 2017 #

Note

Also did aerial pilates (so cool) and paddle boarding today.

8 AM

Running long 2:03:31 [2] 21.19 km (5:50 / km) +487m 5:14 / km
ahr:145 max:174 shoes: Brooks Adrenaline GTS #3

Couldn't persuade anyone to join me for this which didn't surprise me. Not really sure where I was going as there's not really many places to run around this part of the island so winged it a bit and it worked out alright. Ran up some ridiculously steep volcanoes, worth it for the views.

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